Section 3 - Nutrition and supplementation

nutrition

process by which a living organism assimilates food and uses it for growth and repair of tissues

calorie (lower case c)

unit of energy

amount of heat energy required to raise the temp of 1 gram water to 1 degree celsius

Kilocalorie (Kcal)

unit of expression of energy equal to 1,000 calories

Resting metabolic rate (RMR)

amount of energy expended while at rest

represents the minimal amount of energy required to sustain vital bodily functions such as breathing, temp regulation

Estimated Total Energy expenditure (TEE) or (TDEE)

amount of energy spent on average in a typical day

sum total of three different energy components

Thermic effect of food (TEF)

amount of energy expended above RMR as a result of processing food for storage and use

TEF typically accounts for around 6-10 percent of TEE

Energy expended during physical activity

amount of energy expended above RMR and TEF associated with physical activity

accounts for approx 20% of TEE

protein

amino acids linked by peptide bonds

essential amino acids

isoleucine

leucine

lysine

methionine

threonine

phenylaline

tryptophan

valine

Protein digestion, absportion process

1. mouth and esophagus

   1. chew and swallow whole protein

2. stomach

   1. opens up protein strands

   2. cleaves strands into the peptide chains

3. small intenstines

   1. further splits peptide chains into tripeptides, dipeptides and amino acids

4. small intestine

   1. splits tripeptides and dipeptides into amino acids

   2. absorbs amino acids

carbohydrates

neutral compounds of carbon, hyrdogen, and oxygen (such as sugars, starches etc), which make up a large portion of animal foods

glycemic index intro

the rate at which ingested carbs raises blood sugar and its accompanying effect on insulin release is referred to as glycemic index

Glycemic index numb

high = >70

moderate = 56-69

low = >55

Fiber intro

2 types: insoluble and soluble

soluble fiber

is dissolved by water and forms gel like substance in digestive tract

moderates blood glucose and lowers cholesterol

insoluble fiber

does not absorb and dissolve in water

offers reduction in risk of colorectal cancer and constipation

carb intro

one gram of carb is 4 calories

carbs provides…:

• nutrition that fat and protein can’t give

• spare protein for building muscle

• hold satiety by keeping glycogen stores full

• maximizes cell efficiency and regulates cell fluid balance

Body needs carbs bc…

• perfect and preferred form of energy

• constantly need to be replaced, causing cravings

• parts of CNS rely on exclusively carbs

• efficiently burn and use fat and protein

lipids

group of compounds that include triglycerides (fats and oils), phospholipids, and sterols

Lipids cont

one gram of fat = 9 calories

fats act as carriers for fat soluble vitamins, A, D, E, and K

Function of lipids

cellular membrane structure and function

precursors to hormones

regulation and excretion of nutrients in the cells

insulates body from temp changes

monounsaturated fats sources

• olive oil

• peanut oil

• avocados

• peanuts, almonds, pistachios

polyunsaturated fat sources

• vegetable oils, sunflower oils

• omega 3 fatty acid

  • mackerel

  • salmon

  • herring

saturated fats sources

• meat, poultry, lard

• butter, cheese, dairy etc

• tropical oils

  • coconut oil

  • palm oil

trans fats sources

• stick margarine

• fried foods

• fast food

body needs fat for:

• structure and membrane function

• precursors to hormones

• energy